micronutrients (2): minerals

micronutrients (2): minerals

1. folate (folic acid)

   • function
     • formation of healthy RBC
     • reduce the risk of neural birth defects
   • food sources
     • liver
     • yeast extract
     • green leafy vegetables
   • deficiency
     • megaloblastic anaemia
       • enlarged RBC, decreased amount
     • (baby) spinal bifida
       • hole in baby's spine

2. calcium

   • function
     • strong bones and teeth
     • blood clotting
     • muscle contraction
   • food sources
     • milk
     • cheese
     • dairy products
     • dark green leafy vegetables
     • soft edible fish bones
     • calcium enriched soya bean products
   • deficiency
     • rickets / osteomalacia / osteoporosis
     • tetany
       • muscles contract rigidly

3. sodium

   • function
     • regulate body water content and electrolyte balance
     • energy utilisation
     • nerve function
   • food source
     • processed foods
     • added salts
   • excess
     • hypertension
     • hardening of artery walls
     • kidney failure

4. iron

   • function
     • formation of haemoglobin in RBC
     • transport oxygen
     • metabolism
     • remove substances from body
   • food source
     • haem iron
       • red meat
       • egg
     • non haem iron
       • beans
       • nuts
       • dried fruits
       • dark green leafy vegetables
       • wholegrains
   • deficiency
     • anaemia
       • fatigue
       • pale skin
       • weakness
       • poor concentration
   • excess
     • constipation
     • nausea
     • vomiting

5. potassium

   • function
     • water and electrolyte balance
     • functioning of cells & nerves
     • blood clotting
   • food source
     • dried fruit
     • bananas
     • berry fruit
     • green leafy vegetables
   • deficiency
     • hypertension
     • hardening of artery walls

6. phosphorus

   • function
     • structure of bones and teeth
     • structure of cell membranes
     • work with calcium and vitamin D
     • energy metabolism
   • food source
     • all foods

7. fluoride

   • function
     • hardens tooth enamel
     • bone formation
   • (food) source
     • fortified toothpaste
     • fortified drinking water
     • tea
     • saltwater fish
   • excess
     • discolouration and mottling

8. iodine

   • function
     • thyroid hormones
     • regulate metabolism
     • physical and mental development
   • food source
     • seafood
     • seaweed
     • milk
   • deficiency
     • goitre
       • swelling lump in thyroid gland (neck)